Waking up on time in the morning is an almost impossible mission for many people. Getting out of bed turns into sliding, instead of vigor and a feeling of freshness - weakness and drowsiness. How easy it is to wake up in the morning - this problem is relevant for many. Here are some tips on how to learn to wake up quickly and easily in the morning.
Check your health. Perhaps the feeling of morning sleepiness is a sign of some kind of disease or lack of vitamins and important microelements: B vitamins, rutin, vitamin D, iodine. Check your work thyroid gland– many diseases endocrine system cause a feeling of drowsiness. In men, drowsiness is one of the symptoms of prostatitis.
Don't forget about the disease of this century - chronic fatigue syndrome. In addition to drowsiness, CFS is also characterized by depression, apathy, and a feeling of exhaustion. Drowsiness is one of the symptoms of vegetative-vascular dystonia, herpes infection, hormonal imbalances in organism. In some cases, drowsiness is initial sign cardiovascular diseases.
To improve your health, you need to drink vitamin complex, boost your immunity, consult a doctor to identify hidden diseases. After the examination is completed, if nothing is revealed, you will have peace of mind about the state of your health.
Think about sleep hygiene
The deeper and more restful your sleep is, the faster your body will recover. Here are some tips on what to do and how to get up easily in the morning:
- Organize Better conditions for sleeping: purchase a flat or orthopedic pillow, choose an orthopedic mattress that is comfortable for you.
- Provide during sleep complete absence light in the room and extraneous sounds. If this is not possible, buy a sleep mask and earplugs.
- Remove the TV and laptop from the bedroom - the bed should only be used for sleeping. There should be no provoking factors in the room so that you cannot say to yourself - I’ll just take a look now email and go straight to sleep.
- Be sure to ventilate your bedroom before going to bed to saturate it with oxygen.
Your sleep norm
Determine your sleep norm. A common person sleeps on average 7-9 hours. Lack of sleep is just as harmful as oversleeping. If you do not get enough sleep, the lack of sleep will accumulate until the weekend and will manifest itself on weekdays. daytime sleepiness, deterioration in concentration and memory.
It's a good idea to determine whether you're a night owl or a lark. Larks have an easier life; they are naturally better adapted to waking up early. There are not particularly many biological owls in life - only 2-3 cases per 1000. All other people who consider themselves owls are simply disorganized larks. It is important to return your sleep patterns to normal in time.
If you are used to going to bed at 1, but need to get up at 7 and this sleep time is not enough, then you need to gradually move the time of falling asleep, first to 12 o'clock at night, then to 11. If an unusual time causes difficulty falling asleep, you can use a mild natural sleeping pill - a hormone sleep, such as melatonin. It causes mild drowsiness, which can be used to fall asleep. The next morning after taking melatonin you do not feel tired or drowsy, it is not addictive.
Sleep cycles
However, sometimes even after sleeping for 8 hours, you wake up exhausted, exhausted and completely incapable of active life. Why is this happening?
Human sleep is divided into cycles, each of which lasts approximately one and a half to two hours. Each cycle is divided into slow and fast phases. Slow phases are deep dream, which is of particular importance for the restoration of the body. Phase REM sleep or the rapid eye movement phase is a more superficial sleep, during which a person’s intellectual abilities are restored. In the evening, the slow phase of sleep occupies a greater duration in the cycle; by the morning, the rapid phase of sleep begins to predominate.
If a person is woken up while he is in the slow phase of sleep, he will wake up very hard, with a feeling of drowsiness and weakness. From fast phase A person goes to sleep very easily. Therefore, in order to wake up easily, you need to do it in the fast phase of sleep.
When to fall asleep to wake up correctly
Earlier official medicine it was believed that any falling asleep before 12 am is beneficial, which is the most healthy sleep until 12 am. In Ayurveda, the best time for sleep, during which the body is fully restored, is considered to be the period from 22 pm to 24 night. That is, in order for a person to be cheerful and fresh in the morning, he needs to be fast asleep by 10 pm.
Modern methods for calculating optimal sleep and waking times support these settings. That is, if we take the average duration of sleep, necessary for a person to restore the body, the time of melatonin production, as well as cyclicity, then optimal time for falling asleep it’s easy to calculate.
If we take the average duration of a cycle as one and a half hours and a sleep norm of 6-8 hours, then on average a person should sleep through 4-5 sleep cycles. How to quickly wake up in the morning easily? To do this, he must wake up in REM sleep. The REM sleep phase takes approximately 15-20 minutes of the entire cycle. That is, if you wake up in the middle of the cycle, you will fall right into the slow phase of sleep and will feel sleepy, irritated and angry. What is the best time to wake up to get up easily? If the end of sleep falls between cycles, then a feeling of vigor and freshness will come, even if you have to wake up early.
How to wake up in the morning right time? Based on this data, many calculators have been developed to calculate bedtime. However, you need to take into account that these calculators calculate the time of falling asleep. That is, in fact, a person needs 15 minutes to fall asleep. Therefore, you need to go to bed 15 minutes earlier so that you are already deeply asleep by the calculated time.
What life hacks will help you wake up in the right phase early in the morning?
An ordinary alarm clock, depending on the volume, can, of course, wake up a person in any phase of sleep. Although everyone, probably at least once, in the morning found themselves in a situation where they wondered in bewilderment how in a dream he managed to bypass all the passwords and turn off all 5 alarm clocks. In the REM phase of sleep, any slight noise can wake a person.
Fitness bracelet
People who are interested have probably come across such a gadget as a fitness bracelet with a built-in sleep sensor. The fitness bracelet is not able to calculate the stages of sleep, but it can analyze the quality of sleep. For slow phase Sleep is characterized by a slowdown in cardiac activity, breathing becomes more shallow, and blood pressure decreases. In the REM phase of sleep, all readings change, in addition, a person in the REM phase begins to experience muscle activity. The bracelet takes all these readings and analyzes them.
A sound sensor with ultra-sensitive sound recording sensors records a person's activity during sleep. The more movement and activity you have, the more likely you are to be in the active fast phase. The fitness bracelet also has built-in accelerometers and a heart rate monitor.
Main function fitness smart alarm clock is to monitor the onset of the REM sleep stage, when the body itself is ready to awaken. In this alarm clock, the wake-up time can be set to a half-hour range, in which the body should wake up. Initially, at the beginning of the fast phase, the alarm clock gives a preliminary light, quiet vibrating signal that awakens the body, and then, after some time, when the body is ready to wake up, it gives the main vibrating signal.
Sleep trackers on your phone
Creators software for smartphones, they have long turned phones into everything they can, including sleep sensors. Today, more than 50 such applications are sold on the Apple Store and Android Market, all of which use accelerometers built into smartphones. All applications function approximately the same. Smartphone with installed application you need to place it on the pillow near the sleeping person’s head. The built-in motion sensor will analyze all human movements during sleep, thus distinguishing the deep phase of sleep from the fast active one.
However, these applications also have disadvantages:
- they give false signals if two people are sleeping in the bed or if a cat is also sleeping;
- During night reading of information, the smartphone battery can be discharged up to 80%.
How you can help yourself wake up
So, you woke up on time, but you need a little more help to recover from sleep. The first 5 minutes after waking up are especially important for creating the right mood:
- 1 minute – when you wake up, think about something very pleasant and motivating: buying a car, an upcoming vacation, or just about your loved one;
- 2 minutes - stretch straight in bed: this will help straighten the muscles and enrich them with oxygen;
- 3 minutes – rub your head, neck, ears;
- 4 minutes – sit on the bed and drink a glass of water placed near the bed in the evening. The body dehydrates overnight and this will help it return to normal. However, water can be replaced with tea, cola, coffee - depending on your preferences. Orange juice is a good invigorator;
- 5 minutes - get up and open the window - let fresh air fill the room while you carry out your morning hygiene procedures.
What else will help you wake up and get up easily in the morning? Buy a night light with a timer and set the lamp to turn on 10-15 minutes before you expect to wake up. If the room is light, getting up will be easy. Turning on the TV on a timer on a news channel or turning on the timer on the music center to pleasant, non-scaring music can also have a positive effect on waking up. Melodies need to be changed, because on average it takes 2 weeks for the brain to get used to them.
List of used literature:
- Neurology. Directory medical practitioner. D. R. Shtulman, O. S. Levin. M. "Medpress", 2008.
- National Institutes of Health. NINDS Hypersomnia Information Page (June 2008). Archived April 6, 2012 (English)
- Poluektov M.G. (ed.) Somnology and sleep medicine. National leadership in memory of A.N. Vein and Ya.I. Levina M.: “Medforum”, 2016.
– for many this is an almost impossible task. Getting out of bed turns into agony; it seems like it’s impossible to tear your head off the pillow and you definitely won’t be able to pull yourself out of bed in the next 30 minutes...
But learning to wake up easily is quite possible.
Here are seven simple tips that will help you get out of bed in the morning quickly and without pain:
1. Assess your health. If you are in the morning and you just can’t wake up, then perhaps these are the first signs of health problems. The causes of this kind of ailment may lie in poor nutrition or too strict a diet. If drowsiness is your eternal morning companion, then this is a reason to consult a doctor.
2. Coffee on the bedside table- this method is good for special occasions. It is best to put another invigorating drink next to your bed in the evening. Drink it with the first alarm clock and you will be able to drag yourself out of bed much faster than usual.
3. Set your alarm clock in the right place. If you put the alarm clock in the far corner, behind the door, or even in the room, then this will definitely help you get out of bed quickly - just to turn it off.
4. Buy an alarm clock with light. gets up late and partly because of this it is so difficult for us to wake up. But you can easily imitate a natural awakening - for this you need to purchase a special one with backlighting. At the appointed time, this unusual device begins to glow brighter and brighter - thus, you will get your own personal dawn and a feeling of a pleasant morning.
5. Don't drink coffee or alcohol late at night. The fact is that your body needs time to remove alcohol. Therefore for good and good sleep It’s best to give up these drinks – then it will be easier to wake up.
6. Stock up on smelling salts. In the past, noble ladies always carried a bottle of snuff with them - it helps to refresh, invigorate and provides wellness. It's best to leave it on your bedside table so you always have it at hand.
You can also use other techniques for a more pleasant awakening. For example, you could simply leave something that smells like orange, grapefruit, or mint next to your bed.
7. Practice waking up. Training and regular repetition are the key to success in everything. It’s worth bringing your morning actions to automaticity - then getting up will be much easier. You can even practice during the day - try turning off the light and imagine that it is early morning and you need to get out of bed at the first sound of the alarm clock. All your movements must be clear and fast - your body must get used to reacting correctly to. Practice these exercises twice a day 10 times.
By the way, and will also help to cheer up and come to your senses early in the morning. The alarm melody is also important. A sharp, too loud or squeaking sound will not only wake you up, but also scare you. The best thing is to set your favorite melody to the alarm clock - then you are guaranteed a good mood in the morning.
Scientists at Harvard University have proven that beautiful flowers can lift the mood of any girl, so even contemplating every ordinary little flower in a glass that sits on your dresser will help you feel more energetic and happier throughout the day.
Nothing promotes awakening better than light. So open the curtains and turn on the lights as soon as you wake up. Your body reacts to the light and understands: “Oh, morning has come!”
Almost all of us have regular alarms from the standard set on our alarm clocks. Beetles, bells, birdsong and the like. They certainly do their job and wake you up. But you wake up, most likely immediately dissatisfied, because some boring and sometimes disgusting sounds interrupt your wonderful dream. To wake up happily, set your favorite song on your alarm clock. True, there is a risk that after some time you will get tired of it and stop working. In such cases, simply replace it with another one and continue to wake up in good mood. I want to tell you that this advice has been tested by me personally, and it absolutely helps to start the day with a charge of vivacity and positivity.
I've already talked about this many times good habit and I want to say again that in order to help the body, which by the way gets a little dehydrated during the night, you just need to wake up and start digestion. This, among other things, will help you increase the flow of oxygen into the body and feel more energetic. And if drinking a glass of water in the morning becomes your daily habit, then after some time your general state, well-being and, accordingly, mood are guaranteed to improve.
How nice it is to stand under a hot shower in the morning, especially in winter. But don't forget that hot water bad for skin and hair. So the shower should be cool. And if you absolutely cannot do without your beloved high temperature, then at least take a hot shower for no longer than 2 minutes, and then switch the tap to cold. A contrast shower and a stream of cool water for a second or two will instantly wake you up and tone you up. And shower gel with the scent of orange, lemon or grapefruit will help you feel more pleasant and content.
Last, but no less important advice: make yourself a habit start the day with good thoughts and with positive attitude. Instead of stretching to think about a very difficult test or test that you have to take today, remember that a new day means new opportunities for you and take note of what pleasant and joyful events can happen to you or what interesting and useful things you you can do it today.
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Some answer to the question: how to wake up quickly in the morning?
Hello, dear reader of our blog. In this article we want to discuss one book called “The Magic of the Morning”.
Currently, the topic of how to quickly wake up in the morning in a good mood, stop feeling stressed when the alarm clock starts screaming and be cheerful after getting out of bed is very relevant.
Most of us hate getting up in the morning, be it to go to work, take our child to school or kindergarten, or something else.
There are many who wake up poorly in the morning!
All our lives we have had a very hard time getting up in the morning. Even if we went to bed early. I don't know what it depends on. From psychological or physical condition. Next, of course, we will answer this question.
Morning for us, especially when we have to go to work, is a terrible state. When you get up for work, you always think: “I’ll come home and I’ll definitely go to bed early...”, but the evening comes, and you’ll sit on the computer and not keep your promises about early sleep.
We are sure that a lot of people suffer from, as they say, “bad rise in the morning.”
What are the possible solutions?
There are many ways that the Internet offers us on this problem. From heavy doses of caffeine or some drugs, to some kind of psychotraining.
We recently read one interesting book, which is called “Magic of the Morning”.
We bought this book, to be honest, because of the very good annotation to it.
Very enticing and interesting.
But when we bought it, I decided to look at reviews on the Internet about it. To my surprise, there were plenty of them on YouTube and most of them were negative.
We listened to the most popular ones and read the comments to them, where subscribers thanked them for seeing this review before they bought this book.
We were somehow upset that we purchased this publication after such criticism.
But since the money was spent and cannot be returned, we decided to read it anyway.
Don't believe it until you check it yourself!
At the beginning, as befits books about self-development and motivation, the author talks about himself and how he achieved success.
Taken as a whole, the book is very interesting and informative. AND once again make sure that before listening to the review, try it for yourself. You need to know what usually positive reviews They don’t leave them, they write only negative ones.
And after reading or listening to such people, you may not take advantage of something that may be useful and interesting to you.
So...
What did we like about the book that only the lazy didn’t criticize?
Each "circle" is certain type self-development.
What kind of circles are these?
Silence
During use this method you need to focus on your goals, meditate or pray, that is, try to achieve mental clarity and reduce stress.
Affirmations
Using positive beliefs to achieve your goals.
Visualization
Imagining the outcome you are striving for before it happens.
Physical exercise
A morning workout that will help improve tone, mental clarity and mood.
Reading
Acquiring knowledge and developing yourself to achieve your goals.
Quote from the book: “10 minutes of reading every day = 3,650 pages a year = 18 books = 18 great people you can talk to at any time.”
We invite you to think about this. When was the last time you read a book?
And we are not talking about the classics, we are talking about self-development, that is, books that will help us be more self-confident, that will help us develop our positive traits that will help develop our personality.
Journaling
Documenting your thoughts, goals, ideas...
The right morning
This method can be used in two ways:
- 10 minutes each “circle”, that is, you need to wake up earlier in order to have time to slowly take each step, that is, 60 minutes in total.
- For those who are short on time, you need to spend 1 minute on each “circle”, that is, 6 minutes in total.
According to Hal Elrod, in order for this to become our habit and we can get used to this technique, we will need 30 days.
Our experience with this technique
All these “six circles” are a separate method of self-development, and even if you use only one of them, in our opinion, it will be excellent.
Of course, you need to take into account that not everyone has time to wake up in the morning and do all these things, even if it only takes a minute.
Therefore, my brother and I distributed each “lifebuoy” throughout the day.
In the morning we use: silence, visualization and affirmations, and in the evening: physical exercise, reading and journaling.
Yes, the way we do it is fundamentally different from what Hal Elrod offers us, but if you do these tools constantly, even if not in the morning, but distributed throughout the day, in any case it will be very useful.
I really liked this book, not even because of the proposed “magic of the morning” method, but because of the detailed methods of self-development described, each of which is very useful and interesting, and later needs to be studied independently.
Thank you for your attention! Wait for our next reviews, and so as not to miss them, subscribe to blog updates!
Morning is probably the least favorite time of day for any adult. What could be worse than getting out of a warm and cozy bed when it’s dark and damp outside? But still: why do some people always greet the day with a smile, no matter what time of year is wild outside, while for others getting to work “with the roosters” is a real feat? Let's try to understand how to get enough sleep and wake up so that every morning becomes truly good.
Why are all people like people, and I’m a sleepy fly: the root causes of the problem
If dawn for you begins with a dilemma about how to “open” your eyes, and your face at the beginning of the day resembles such a wrinkled tablecloth that it’s even scary to look in the mirror; If just getting out of bed is already a real punishment for you, and understanding “how easy it is to get up in the morning” sounds like discovering a new satellite of the Earth, then you definitely belong to the category of so-called night owls.And the root of all problems lies in the fact that the world is ideally suited for early risers. In order to “go into battle with new strength” they need practically nothing, while owls without contrast shower, strong coffee and loud rhythm will not be able to turn into a “person”.
Reshape yourself or learn to live correctly?
Of course, if such are human biorhythms, then no matter how hard he tries, “one born an owl cannot become a lark.” However, it is very possible to learn to coexist with these subtleties.- Create a daily routine and get into the habit of living according to plan. It is absolutely not necessary to create the clearest possible list of tasks and try to complete them within a certain time in the strictest order.
It is enough to simply divide the day into 4 times: morning, afternoon, afternoon and night. The most important thing is to force yourself to do all the most difficult things in the first half of the day.
- Try not to consume foods that invigorate, energy and alcoholic drinks 4 hours before going to bed - this will increase the likelihood of waking up the next day without problems. Also, if possible, refrain from horror films, gatherings and entertainment until late at night.
- No matter how funny it may sound, the habit of going to bed at 10 pm is a guarantee of waking up in a good mood and always getting enough sleep. Get used to becoming a guest of the kingdom of Morpheus together with Good night“, kids,” the following techniques will help:
- relaxation in hot bath With essential oils accompanied by relaxing musical accompaniment - for example, the sound of a sea wave, birdsong, classics;
- a glass of warm milk with honey;
- reading a good book - once you get comfortable, just plunge into another world.
Good morning: how to make it always be like this?
How to wake up in the morning refreshed if you have never succeeded without problems?- Do it every morning for at least 10 minutes.
It’s not at all necessary to try to force yourself to do everything according to sports canons, it’s enough just to actively move and warm up - this way, you will not only be able to understand how to quickly wake up, but also activate cardiovascular system, which is very good for health. - Drink cocoa instead of your usual coffee – Scientific research proved that its beans contain a unique substance theobromine, which acts like adrenaline and is more effective due to the increase physical activity. Don't give up on a contrast shower.
- Eat a healthy breakfast: replace fried eggs with butter or a sandwich with sausage with dates: in addition wide range useful minerals, these exotic fruits help in the production of the pleasure hormone, which, in turn, can make a person feel less depressed and be in a good mood. Ice cream will help cheer up those with a sweet tooth: don’t worry about your figure, because best time For the consumption of carbohydrates, it is the morning.
Getting up early: how to turn getting up into a pleasant habit?
To understand how to train yourself to get up early, you need to start in the evening. First of all, just to get enough sleep. Sleeping for 4-5 hours is too little for an adult, so it is not surprising if after such a “rest” the only desire is to break the alarm clock, and with it everyone who comes to hand.If you go to bed on time, no later than midnight, but for a long time If you can’t force yourself to fall asleep, tossing and turning from side to side, try to limit your interaction with gadgets immediately before bed. Abstract from problems and never think about bad things at night.
In the question of how to wake up correctly, the key point is the sound of the alarm clock. Considering the possibilities modern technology, do not use to wake up abruptly loud sounds. Set the voices of nature and gentle, rising tones that you enjoy rather than irritate. Do not “undermine” abruptly - this is a direct way to make the body dissatisfied. Listen to the silence, the chirping of birds, admire the sky outside the window and your loved ones sleeping carefree next to you.
An important aspect of proper wakefulness is light. If the room is too dark, this promotes the production of melatonin, which is why so often in the morning a person is in a state of “rising, but not waking up.” Therefore, before getting up, it is advisable to turn on the lamp for a few minutes and only when your eyes get used to it, start your day. To compensate for the shortage sunlight, it is better to use daylight eco-lamps, and also create the illusion of the sun using yellow-orange shades in the interior.
To greet the morning in a good mood, start it with a glass clean water which will help remove toxins from the body. Plan something positive immediately after waking up: it could be something tasty for breakfast, such as your favorite cookie or chocolate, or a quarter of an hour for a pleasant little thing that you are used to denying yourself.
Time left - take a short walk to fresh air, watch nature - she definitely and always knows how to learn to get up early. Sing your favorite song, write in your diary if you are used to keeping everything under control, dance in front of the mirror, do meditation to fill yourself with energy and continue the day in a good mood.
Smile at your reflection in the mirror and wish you a great day!
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